It’s not easy, but it’s the best gift you can give yourself. If you need a place to get started, or just want to change up your fitness routine, sign up for my virtual personal training program Body In Motion and take my Four Week Tone-up Challenge. This challenge gives you what you need to follow the four tricks we just talked about. 

1. Realistic Goal: Completing the four-week challenge!
2. Plan: You can opt to receive weekly or daily workout emails with a schedule design to tone your entire body in 30 minutes or less each day!
3. Fun: Each of my workouts are designed to be fun and energizing and each week you get two active rest days to switch it up and do something out of the norm!
4. Celebrate: (My favorite part of being a personal trainer) Share your progress through the challenge by tagging @thefitgirlwithcurls and I will celebrate your small wins right along with you!!

Spring is here!!!! So, let’s get out there and motivate ourselves to live the healthiest and happiest lifestyles we can!

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Oh that hurt so good feeling a day or two after a workout that lets you know that you got a good one in.  Have you ever felt this after a tough or intense workout? This is known as Delayed onset muscle soreness (DOMS). DOMS is caused by damage of the tissue from the eccentric (Where the muscle is lengthened) load of a movement that your body isn’t used to in regular activities or in training.  

I like to use it as a sign of how well your body is adapting with a current program, especially in beginners.  It allows me to understand if we need to adjust the program and how we adjust.  This isn’t about the “no pain no gain” mentality. It is about adjusting your program with progressive overload to allow your body to adapt and change while helping you reach your goals.  You can use DOMS as a tool and understand that when you damage the muscles and have soreness, you’ve changed something in your routine, you’ve challenged the muscles and increased the intensity in a way that has put stress on those working muscles.  

In order to grow, and get stronger, you have to allow your body to adapt to the change before adding another factor to the routine. This will allow you to safely progress, help prevent injuries, and also a way to help minimize your DOMS affect.  You don’t need soreness to build strength and see progress, but it can happen when there is a change in the routine that your body has to adjust to.

​So when you are feeling DOMS after a workout, how do you cope with it?

When the temperature begins to rise we all crave cool and refreshing beverages.  
I love love love smoothie bowls! And when I'm not in the mood to cook or I want something to grab and go, I'll usually get one from the closest smooth bowl shop in town.   But this dish is SUPER easy to make and doesn't take much prepping if you want to throw one together yourself.   So if you have all of your favorite ingredients at home, go ahead and blend one up.

A smoothie bowl is definantly something that can easily be high in calories depending on how excited you get over the toppings.  But guess what! When you put it together yourself, you can adjust what goes into your bowl, and how much.  You can nourish your body properly with this tasty treat and still enjoy the delicious sweetness of the fruits and toppings you choose. 

Blend the frozen acai, cherry berry medley, banana, spinach, and water together. Pour the mix in your serving/cereal bowl and add your toppings. I like to layer the crunch first (granola and chia seeds), then the fruit, and drizzle the top with nutella. 

Makes 1 bowl and is about 376 Calories. 
49g Carbs. 16gFats.  7g Protein.

You can add whatever toppings you'd like to your bowl.  Get creative, nuts, coconut flakes, goji berries, peanut butter, etc. I even added cheerios to my 11month old son's bowl so he had a crunch that was age appropriate.  Fuel your body, and enjoy this sweet treat.

MAT LUDIN, ARIMI FITR, et al. “The Effects of High Intensity Progressive Resistance Training on Psychological Stress and Biochemicals Parameters.” Jurnal Sains Kesihatan Malaysia, vol. 13, no. 2, 2015, pp. 53–60., doi:10.17576/jskm-2015-1302-06. 
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Wallace LS, Ballard, JE. Lifetime physical activity and calcium intake related to bone density in women. J Wom Health 11(4): 389-398-2002

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Body weight workouts are some of my favorites!  This type of training can go from simple movements, to challenging your body’s strength in unbelievable ways. Not to mention, body weight routines can be done ANYWHERE, because most don’t need equipment.  And if there are pieces of equipment that need to be used (ie: steps/benches/chairs/poles/etc), they can usually be found around the house or outside at parks.

With the pandemic going on, and all of us being stuck in our homes ALL day long, it can be tough to get ourselves moving.  But it is more important than ever to do so. 
The more sedentary we are, the more we put our health at risk for joint problems and diseases.

So, that being said, what is 20-30 minutes out of your long day? If you are utilizing some space in your home for your workouts, or heading outside in the yard, or to the park, you can get a quick and efficient resistance workout in, using just your body weight.  No it’s not a gym, and no it’s not heavy lifting - but there are ways to manipulate the movements to give your muscles a different type of challenge and to help you build and maintain your strength. ​

• Squats can be challenged by getting onto one leg for single leg squats (this can help challenge the strength of each leg individually and help you build balance between the limbs). There are so many varieties for single leg squats (pistol squats, bulgarian split squats, split squats, single leg box squats.)

• Pushups can be challenged by placing your feet on a step/couch/chair/step/bench and using this decline to push against the added stress from gravity. Other ways to challenge the pushup can be by incorporating some core movements like doing a spiderman pushup, you can also try a hindu pushup which challenges different muscles of the shoulder in different parts of the movement. You can even utilize a wall to challenge yourself in handstand pushups. 

 

• Pull ups are always a great calisthenic movement to help build strength in the upper back muscles and if you are new to this movement, you can always begin with chin holds or jumping pull ups.  Those who are advanced in pull-ups can try L-sit pull ups which will cause you to activate your core muscles more during the movements, and/or change up the tempo by doing eccentric pull ups (slowly lower down from the top, and quickly pull yourself up so the chin is above the bar).

 

• Lunges and Step Ups are always easy and fun to take with you anywhere. For lunge challenges, try adding jumps and for step ups, you can add a lunge on the bottom of the movement.

There are so many ways you can challenge your body.  You don’t always need weights, you just need to manipulate what you do have and start moving!

When it comes to working out at home, the biggest question that I get is, "What equipment should I get?"  And with that, it always depends on the individual.   If you live in a small space and don't want your gym equipment out in your living room every day, then you can look for pieces that are easy to store and still very efficient.   But maybe you have enough space to have an entire space just for working out and don't mind displaying your gym equipement, then you can get multiple dumbbells and kettlebells - maybe you want to get a rowing machine, or another piece of cardio equipment as well as the weights.   Each individual is different when it comes to purchasing equipment for your home.  But it's always great to have the extra resistance. 

Whether you are somebody who religiously heads out of the house to workout in a gym facility or you would rather stay home to workout, it’s always a great idea to have some equipment for those home workout days.  We are all home more so now than ever before with the pandemic, so it’s a good idea to have a few things that will help you keep up with your routine when the gym isn’t an option. 

Here are some of my favorites to help get you started with your home fitness collection. The equipment that I recommend is easy to store and very versatile - So whether you live in a spacious home or a studio apartment, you’ll find that these pieces can be very efficient in building strength and endurance, while making it easy to pack/put away. 

It is so easy to create excuses to keep us from starting habits for a healthy and active lifestyle, even if we know that starting it can greatly benefit us.  We all want a quick fix, a magic pill to do exactly what we want done, a snap of the finger and BAM you look good and are healthy as a horse.  But if I’m being honest, it doesn’t happen that way.
Sure there are trendy crash diets and workout challenges that help people achieve a goal in a short period of time, but that doesn’t last long.  Those results don’t last, and usually lead to unhealthy habits that continue and repeat. To really get on track, it is okay to start small and to start slow. You want to get into a healthy habit and create routines.  The goal is to create a lifestyle that you can keep up with, so you can enjoy life and love who you are. 
It may be a new year, but every day is a new one, so why not get started now?    The best way, that I have found, to keep me on track with my goals is to write down everything.  So do it, write it all down - everything you want to accomplish, how you are going to accomplish your goals, the things that make you feel good - write it all down.
Create a list each week of what needs to get done. Set your priorities, so the most important tasks can be finished first.  Create small goals each day/week that are easy and realistic for you to complete. 
How do you make health a priority?  Focus on movement, on drinking more water, on eating your fruits and veggies, on getting more rest and sleep. Think about why you are doing this, is it for yourself? 
Some examples of these health and fitness goals can be:’

• Get 3 workouts in a week, wake up and drink 1 glass of water. 
• Drink two 40oz water bottles a day.
• Aim to go to bed at 9pm.
• Set your alarm for 6am to wake up and get a workout in.
• Add 1 serving of fruits/veggies to each meal, etc. 

Think about what changes need to be made, how you are going to make them, and set those goals. Don’t let another excuse get in your way.  The only way you are going to reach your goals, is by taking the first step and putting in the work. 


In order to see the results, you have to start somewhere, you have to progress, you have to build, and you have to be CONSISTENT. Create a healthy habit, and make a lifestyle for yourself. 
Get organized - Set your priorities - Get started - Hit those goals

​HAPPY HOLIDAYS! What a happy time.   This usually means family, friends, fun, and the biggest F of them all FOOD!  During the holidays we join our friends and family for gatherings and parties, as we talk, laugh, drink and EAT. And with eating, we may sometimes get ahead of ourselves and overeat during an event or one sitting of a meal, and now with covid, we may be overeating because there is just MORE food in the house for less people to eat.  Whatever the reason, it happens, we all do it. 
So how do we cope with the guilt of overindulging? Many of us have felt guilty overeating. Here are 5 tips to help you get on track after indulging:


1. Eat Whole Foods. Avoid diets and cleanses. You want to make sure that if you “fall off” you can quickly get yourself back on track with healthy habits.  It’s not about going on a crash diet to feel miserable while you deprive yourself of things.  It’s about eating in a way that is sustainable for your lifestyle in the long run that will have you feeling good by boosting your metabolism and giving you a good balance with the foods you need and the foods you love. 
Whole foods.  Not the grocery store.  Think plant-based(fruits, vegetables, whole grains, seeds and nuts), minimal to no processed foods, lean meats, poultry, and fish. 

2. Drink Lots Of Water.  Our body is made up of about 60% water.  So we need it. Water helps the body function properly.  It helps to lubricate the joints, transport nutrients to muscles, and remove waste from the body.  It also helps our body regulate temperature, and is vital for cell development and muscle growth (which helps with weight loss).
How much water should you drink in a day? Women should aim to drink 2.7 Liters and men should aim to drink 3.7 Liters.

3. Balance Your Portions.  Balance is important. You want to have carbs, fats, AND, protein with your meals.  After a big feast, you don’t want to cut out any of these nutrients just because you ate a lot. Let’s focus on the healthy, nourishing, whole foods of these three macronutrients. 
Carbohydrates: These are vital for energy.  Carbs are the main source of fuel that your the body uses to break down and create energy.  Carbohydrates are not the enemy, they are important in our diet. Healthy carbs are fruits, vegetables, and whole grains.   Rather than cutting out this necessary nutrient, focus on the real whole foods and minimize or eliminate the processed carbohydrates.  The problem with processed food, is that they do not provide your body with necessary nutrients or help your body function optimally - Processed foods lead to higher caloric intake without sufficient nourishment. 
Fats: These are also vital for optimal health.  This nutrient is also used for energy, and has more functions that we may not realize. For example, fat helps in cell growth and Development, it is important in brain function, it helps to keep our body warm, it helps to absorb and transport some nutrients throughout the body, and it also helps in hormone production.  Our body needs fat. Some examples of healthy fats are: Avocado, nuts and seeds, olives and olive oils, salmon, eggs, dark chocolate.
Protein: Another nutrient that is important to optimize health. They are our body’s building blocks.  As our cells break down, they need protein to repair and grow.  Protein intake is based on an individual's weight as well as the type and level of activity they do.  But as a minimum protein intake, you can focus on .8 x body weight (in kg). So somebody who is 135lb would take in about 48grams of protein a day.

4. Consistency In Workouts.  Keep up with this habit - it’s a good one.  Your consistency is going to help you get to your goals and help you keep and maintain your goals. Cardio and resistance training will keep you fit and strong.  Cardio is important for your body because it helps you stress the strength and endurance of your cardiovascular system (your heart, lungs, arteries, and veins.)  It helps you utilize oxygen more efficiently throughout your body.  And oxygen is needed for burning fat. 
Resistance training is how we strengthen our body, build our muscles, and improve our bone density.  There are different forms of resistance training - you can use free weights, machines, bodyweight - you can do traditional weightlifting, powerlifting, bodybuilding, etc. After a training session your muscles have been worked and broken down.  This is the time they need to repair, rebuild, and grow.  This happens when your body is at rest, and your muscles need energy to build. Resistance training allows you to utilize oxygen more efficiently while at rest  which increases your metabolism, and ultimately increases the rate of fat burning.
Be consistent with both cardio and resistance training to help keep you on track. The minimum requirement for a healthy and active lifestyle is 2 days of resistance training (6-10 exercises) and 3 days of cardio at moderate intensity. 
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5. Consistency With Movement. Movement doesn’t only mean exercising.  It literally means to move your body.  Making sure you are getting any kind of physical activity.  Walking, dancing,  gardening, yoga, biking, and hiking, are all examples of physical activity. Anything that gets your body up and going above a resting level.  
There is probably more sitting now in our lifestyles than there was pre-covid.  Just because we are home more often, don’t let that be a reason to keep you from moving.  If you find that you are sitting for long periods of time, do whatever you can to get up and move throughout your day.
For example, you can set a timer to remind you to get up and walk around every 20-30minutes.  Take a walk around your neighborhood.  Walk up and down the stairs. If you are driving anywhere, park at a walking distance away from your location to help you get some steps in, you can even just sit and stand in and out of your chair for repetitions.